A Beginner's Running Program
Prerequisites
- Either:
- Completed 4 Weeks to 1 Mile program
- Can Run 1/2 Mile comfortably
Schedule
- Each week, you should run the prescribed run (see chart) 3 to 4 times that week.
- Be sure to warm up for 10 minutes before starting your run.
- Always cool down for 10 minutes after your run.
- If you find that the program progresses too quickly for you, try doing each week twice before moving on or repeat the 4 Miles to 1 Mile program before trying this program.
4 Weeks to 2 Miles
| Week | Run | Track Equivalent |
| 1 | 5/16 Mile Run, 3/16 Mile Walk (x4) | 1 1/4 lap Run, 3/4 lap Walk (x4) = 2 Miles |
| 2 | 3/8 Mile Run, 1/8 Mile Walk (x4) | 1 1/2 lap Run, 1/2 lap Walk (x4) = 2 Miles |
| 3 | 7/16 Mile Run, 1/16 Mile Walk (x4) | 1 3/4 lap Run, 1/4 lap Walk (x4) = 2 Miles |
| 4 | 2 Miles | 2 laps (x4) = 2 Miles |
